Almond-Thyme-Crusted Mahi Mahi with Lemon Chardonnay Sauce

Almond-Thyme-Crusted Mahi Mahi with Lemon Chardonnay Sauce

0 Reviews
From: Diabetic Living Magazine

Firm, mild-flavored mahi mahi gets a delicate coating of almonds and bread crumbs and a drizzle of a light white-wine sauce for a main dish that's quick and a little bit fancy.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • 4 4- to 5- ounce fresh or frozen mahi mahi fillets
  • 1 egg white, lightly beaten
  • 1 tablespoon water
  • ⅓ cup sliced almonds, coarsely broken
  • 2 tablespoons fine dry bread crumbs
  • 1 tablespoon snipped fresh thyme
  • ¼ teaspoon salt
  • 1 tablespoon light butter with canola oil
  • 1 tablespoon finely chopped shallot
  • 1½ teaspoons all-purpose flour
  • ⅛ teaspoon salt
  • Dash black pepper
  • ½ cup dry white wine, such as Chardonnay
  • 1 tablespoon lemon juice
  • ½ teaspoon snipped fresh thyme
  • Snipped fresh thyme (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F. Line a baking sheet with foil. Coat foil with cooking spray; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish; set aside.
  2. In a shallow dish, combine egg white and the water. In a second shallow dish, combine almonds, bread crumbs, the 1 tablespoon thyme, and the ¼ teaspoon salt. Dip fillets in egg white mixture, turning to coat. Dip in almond mixture, turning to coat evenly.
  3. Place fish on prepared baking sheet. Sprinkle any remaining almond mixture over fish. Coat fish with cooking spray. Bake 4 to 6 minutes per ½-inch thickness or until fish begins to flake easily when tested with a fork.
  4. Meanwhile, in a small saucepan melt butter over medium heat. Add shallot; cook 3 minutes, stirring occasionally. Add flour, the ⅛ teaspoon salt, and the pepper, stirring until flour is coated. Add white wine and lemon juice all at once. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Remove from heat. Stir in the ½ teaspoon thyme. Drizzle sauce over fish to serve. If desired, garnish with additional snipped thyme.

Nutrition information

  • Serving size: 1 fillet
  • Per serving: 203 calories; 6 g fat(1 g sat); 1 g fiber; 6 g carbohydrates; 24 g protein; 84 mg cholesterol; 1 g sugars; 383 mg sodium;
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean protein, 1 fat, ½ starch

Reviews 0